2600 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2600 calorie intermittent fasting meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2600cals, 191g protein, 190g net carbs, 103g fat 35g fiber per day) cannot be customized.
Day 1
2550cals, 166g protein, 139g net carbs, 133g fat 34g fiber per day
12 oz (510cal, 65p, 0c, 28f)
1 serving(s) (116cal, 3p, 6c, 7f)
2 1/2 serving(s) (652cal, 9p, 91c, 21f)
1 1/2 serving(s) (1237cal, 89p, 35c, 77f)
1 clementine(s) (39cal, 1p, 8c, 0f)
Day 2
2600cals, 178g protein, 216g net carbs, 98g fat 35g fiber per day
12 oz (510cal, 65p, 0c, 28f)
1 serving(s) (116cal, 3p, 6c, 7f)
2 1/2 serving(s) (652cal, 9p, 91c, 21f)
3 serving(s) (943cal, 95p, 92c, 17f)
2 serving(s) (379cal, 7p, 28c, 25f)
Day 3
2575cals, 191g protein, 209g net carbs, 93g fat 36g fiber per day
12 oz (599cal, 80p, 8c, 25f)
2 serving(s) (521cal, 7p, 72c, 17f)
2 serving(s) (136cal, 3p, 8c, 9f)
3 serving(s) (943cal, 95p, 92c, 17f)
2 serving(s) (379cal, 7p, 28c, 25f)
Day 4
2650cals, 262g protein, 140g net carbs, 104g fat 26g fiber per day
26 oz (962cal, 165p, 4c, 31f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
12 oz pork (880cal, 80p, 12c, 55f)
1 1/4 cup rice, cooked (273cal, 6p, 61c, 1f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
Day 5
2625cals, 184g protein, 201g net carbs, 108g fat 32g fiber per day
1 1/2 sandwich(es) (1086cal, 70p, 98c, 42f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
2 1/2 chop(s) (757cal, 99p, 41c, 22f)
1 serving(s) (249cal, 3p, 36c, 7f)
2 1/2 serving(s) (290cal, 9p, 15c, 17f)
Day 6
2575cals, 180g protein, 212g net carbs, 94g fat 40g fiber per day
2 serving(s) (669cal, 57p, 61c, 19f)
2 serving(s) (300cal, 16p, 49c, 4f)
2 1/2 serving(s) (303cal, 11p, 25c, 10f)
Day 7
2575cals, 180g protein, 212g net carbs, 94g fat 40g fiber per day
2 serving(s) (669cal, 57p, 61c, 19f)
2 serving(s) (300cal, 16p, 49c, 4f)
2 1/2 serving(s) (303cal, 11p, 25c, 10f)
Grocery List (47 items)
Fruits and Fruit Juices
Clementines
1 fruit (74g)
Apples
2/3 small (2-3/4" dia) (99g)
Dried cranberries
13 1/4 tbsp (133g)
Green olives
12 large (53g)
Poultry Products
Boneless skinless chicken breast, raw
5 1/4 lbs (2336g)
Boneless skinless chicken thighs
1 1/2 lbs (680g)
Ground turkey, raw
1 lbs (454g)
Fats and Oils
Olive oil
1/4 lbs (134mL)
Oil
1/2 cup (130mL)
Raspberry walnut vinaigrette
1/3 cup (79mL)
Salad dressing
5 oz (142mL)
Mayonnaise
3 tbsp (45mL)
Sweets
Maple syrup
4 tsp (20mL)
Jams and preserves, apricot
5 tbsp (100g)
Spices and Herbs
Apple cider vinegar
1 tbsp (15g)
Black pepper
10 1/2 g (11g)
Salt
2 1/2 tbsp (45g)
Fresh basil
12 leaves (6g)
Chili powder
2 tsp (5g)
Lemon pepper
5 tsp (11g)
Balsamic vinegar
2 tsp (9mL)
Nut and Seed Products
Walnuts
1/4 lbs (95g)
Vegetables and Vegetable Products
Brussels sprouts
1 2/3 lbs (774g)
Sweet potatoes
9 1/3 sweetpotato, 5" long (1960g)
Frozen broccoli
2 1/2 package (710g)
Fresh spinach
1 6oz package (170g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (679g)
Mushrooms
5 oz (136g)
Red onion
5/6 medium (2-1/2" dia) (89g)
Carrots
3 1/4 small (5-1/2" long) (163g)
Romaine lettuce
3 1/4 hearts (1625g)
Cucumber
5/6 cucumber (8-1/4") (245g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2 1/2 pouch (~5.6 oz) (395g)
Dairy and Egg Products
Romano cheese
1 tbsp (6g)
Heavy cream
1/2 cup (108mL)
Butter
2 tsp (9g)
Kefir, flavored
4 cup (960mL)
Other
Mixed greens
3 cup (90g)
Chicken, drumsticks, with skin
1 2/3 lbs (756g)
Soups, Sauces, and Gravies
Vegetable broth
1/2 cup(s) (mL)
Frank's red hot sauce
1/4 cup (67mL)
Pork Products
Pork tenderloin, raw
3/4 lbs (340g)
Pork chop, bone-in
2 1/2 chop (445g)
Cereal Grains and Pasta
Long-grain white rice
6 3/4 tbsp (77g)
Beverages
Water
7 cup(s) (1619mL)
Baked Products
Bread
3 slice (96g)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (288g)
dinner prep - 1 days
1. Brussels sprout, chicken & apple salad
1237cal, 89p, 35c, 77f (per meal)
3/4 lbs (340g)
3 tbsp (45mL)
1 tbsp (15mL)
3/4 tbsp (11g)
6 tbsp, chopped (42g)
1/2 small (2-3/4" dia) (74g)
2 1/4 cup (198g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper. Heat about 25% of the oil (reserving the rest for later) in a skillet over medium heat. Add chicken breasts and cook about 5-10 minutes on each side or until the center is no longer pink. Transfer to a cutting board and when cool enough to handle, chop breasts into bite-sized pieces. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chicken, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
lunch prep - 2 days
1. Basic chicken thighs
510cal, 65p, 0c, 28f (per meal)
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Sweet potato wedges
652cal, 9p, 91c, 21f (per meal)
1/4 cup (56mL)
5 sweetpotato, 5" long (1050g)
1 1/4 tsp, ground (3g)
2 1/2 tsp (15g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Roasted brussels sprouts
116cal, 3p, 6c, 7f (per meal)
1 tbsp (15mL)
1/2 lbs (227g)
1 1/3 dash, ground (0g)
2 dash (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
dinner prep - 2 days
1. Chicken-broccoli-rice bowl
943cal, 95p, 92c, 17f (per meal)
1 1/2 lbs (672g)
1 tbsp (15mL)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
1 1/2 pouch (~5.6 oz) (237g)
1 1/2 package (426g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
2
Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
3
When everything is ready mix it all together and serve.
2. Cranberry spinach salad
379cal, 7p, 28c, 25f (per meal)
1 tbsp (6g)
1/3 cup (80mL)
1 6oz package (170g)
1/3 cup, chopped (39g)
1/3 cup (53g)
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
599cal, 80p, 8c, 25f (per meal)
12 leaves (6g)
3/4 lbs (340g)
2 tsp (5g)
4 dash (0g)
12 large (53g)
4 dash (3g)
2 tsp (10mL)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Sweet potato wedges
521cal, 7p, 72c, 17f (per meal)
1 1/2 tbsp (23mL)
2 sweetpotato, 5" long (420g)
4 dash, ground (1g)
1 tsp (6g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 1 days
1. Pork & mushroom ragout
880cal, 80p, 12c, 55f (per meal)
5/8 pint, cherry tomatoes (179g)
2 tsp (9mL)
5 oz (136g)
1/2 cup (108mL)
1/2 cup(s) (mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.6x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Cut pork into inch-thick medallions and add to the skillet. Once browned on both sides and fully cooked, remove pork and set aside.
2
Add mushrooms to the skillet and saute for about 5 minutes. Add tomatoes and cook for 2 more minutes.
3
Add cream and stock and simmer for 4-8 minutes until it has reduced some and formed a thicker sauce. Season with salt/pepper to taste.
4
Add back in pork and heat until warmed through. Serve.
2. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
3. White rice
273cal, 6p, 61c, 1f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
962cal, 165p, 4c, 31f (per meal)
5 tsp (11g)
2 1/2 tsp (12mL)
26 oz (728g)
Recipe has been scaled from original by 1.63x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 1 days
1. Apricot glazed pork chops
757cal, 99p, 41c, 22f (per meal)
2 1/2 chop (445g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1 1/4 tsp (6mL)
5 tbsp (100g)
2 tsp (9mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Rub the pork chops with the salt and pepper on both sides.
2
Heat the olive oil in a large skillet over medium-high heat and add the chops until browned, about 6-8 minutes on each side.
3
Add the apricot preserves and the balsamic vinegar to the skillet and turn the pork until it is fully coated. Cook each side 1-2 minutes.
4
Serve.
2. Roasted brussels sprouts
290cal, 9p, 15c, 17f (per meal)
1 1/4 tbsp (19mL)
10 oz (284g)
1/4 tsp, ground (0g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
3. Mashed sweet potatoes with butter
249cal, 3p, 36c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
lunch prep - 1 days
1. Simple chicken salad sandwich
1086cal, 70p, 98c, 42f (per meal)
1/2 lbs (255g)
3 slice (96g)
1/2 cup (80g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
3
In a bowl combine completely cooked chicken, mayo and cranberries.
4
Keep in refrigerator until ready to serve.
5
Serve in between two slices of bread.
2. Brussels sprout, apple & walnut side salad
253cal, 4p, 12c, 19f (per meal)
3/4 tbsp (11mL)
1/4 tbsp (4g)
2 tbsp, chopped (14g)
1/6 small (2-3/4" dia) (25g)
3/4 cup (66g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
dinner prep - 2 days
1. Buffalo drumsticks
778cal, 60p, 1c, 59f (per meal)
1 2/3 lbs (756g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
2 1/2 tsp (13mL)
1/4 cup (67mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Lentils
521cal, 35p, 76c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Turkey-broccoli-rice bowl
669cal, 57p, 61c, 19f (per meal)
1 lbs (454g)
1 package (284g)
1 pouch (~5.6 oz) (158g)
4 dash (3g)
4 dash, ground (1g)
1
Brown the turkey over medium heat until cooked through. Season with salt and pepper to taste.
2
Meanwhile, prepare the rice mix and broccoli according the the instructions on the package.
3
When everything is ready mix it all together and serve.
2. Tossed salad
303cal, 11p, 25c, 10f (per meal)
2 1/2 tbsp (38mL)
1/3 medium (2-1/2" dia) (34g)
1 1/4 small whole (2-2/5" dia) (114g)
1 1/4 small (5-1/2" long) (63g)
1 1/4 hearts (625g)
1/3 cucumber (8-1/4") (94g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
3. Kefir
300cal, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.